Emotions
When life throws challenges your way—whether it’s work stress, personal setbacks, or unexpected changes, building resilience can make all the difference. Resilience isn’t about forcing yourself through tough times; it’s about cultivating an inner strength that helps you bounce back and grow.
For men navigating high-pressure situations, spiritual practices like meditation, mindfulness, and breathwork can offer powerful tools to support that resilience and build lasting mental and emotional strength. Yet many men don’t take advantage of these tools. Stop for a moment and listen to the suggestions below.
Meditation: A Moment of Stillness to Recharge
Meditation might seem like a stretch if you’re new to it, but think of it as a practical reset for your mind. In the midst of a demanding day, even five or ten minutes of meditation can bring a sense of calm and clarity. This simple practice creates space where you can pause, let go of distractions, and refocus on what matters most.
I had an introverted manager who had to give weekly stand-up chats to his team of 40+ people. We worked in an open plan office, but just before the presentation he would turn his back on us and look at a picture on the wall behind his chair. This gave him the calmness to give the standup with clear and effective communication. His stand-ups became well loved and his team looked forward to them.
To get started, find a quiet spot, close your eyes, and focus on your breath. Let your mind settle, noticing thoughts as they arise without getting pulled into them. With each breath, you’re becoming calmer and more focused. As you breath out you let go of whatever no longer serves you, helping you handle life’s demands with a little more ease and resilience. This short exercise is also good for your blood pressure.
Mindfulness: Staying in the Present
Mindfulness is about fully engaging in what you’re doing right now – no multitasking, no mental to-do lists. When work and life get busy, it’s easy to get caught up in distractions or future worries. Your mind is jumping from one thing to another. Practicing mindfulness can help you break that cycle, grounding you in the present moment and giving your mind a much-needed break.
Mindfulness doesn’t have to take a lot of time. You can practice it anytime, anywhere – whether you’re working, exercising, or even just enjoying a meal. Focus on the experience itself, noticing the details and sensations. Staying present like this builds a steady, grounded mindset that can help you navigate challenges with confidence and clarity.
Breathwork: Taking Control of Stress
Your breath is a powerful tool for managing stress, and specific breathwork techniques can quickly bring calm and balance into any stressful situation. When pressure mounts, it’s easy to fall into shallow, fast breathing, which only adds to the tension. By practicing deep, controlled breathing, you can stay grounded, even when things get tough.
Try the “4-7-8” breathing technique: inhale for a count of four, hold for seven, and exhale for eight. It only takes a few rounds to feel a shift in your stress levels, helping you regain focus and stay in control. Just three deep breaths can make you feel very different.
Building a Routine That Fits
Building resilience doesn’t mean you need a complicated routine. It’s about finding simple practices that resonate with you and fit into your life. Try different approaches to see what works best – a short meditation in the morning, a mindful break during the day, or breathwork to settle your nerves when stress spikes. Over time, you’ll have a tool kit to support you through any challenge, helping you build a deeper sense of resilience and inner strength.
When life gets challenging, these practices are here to help you stay grounded, resilient, and ready for whatever comes next.
6 Comments
dineshh_kumar202026903 · 3 May, 2018 at 5:27 pm
Very Nice
How is it possible to love with mind but not heart?
Alison Wem · 4 May, 2018 at 2:05 pm
I agree with you Dineshh, love flows from the heart.
Mindfulness is a state of presence where you reduce the endless chatter of your mind and enjoy the calmness of the present moment. ‘Mindfulness’ implies it happens in the mind but it is really about reducing the activity of the mind. In the exercise mindfulness is used to calm the mind so you can feel what your heart is telling you. I believe it is from your heart that you receive your personal wisdom.
Hope this helps…
dineshh_kumar202026903 · 4 May, 2018 at 2:24 pm
Thanks for your respose mam.
Of course it is so much precious as well as helpful for me.
Thanks once again. ????
Alison Wem · 4 May, 2018 at 2:32 pm
You are welcome.
dineshh_kumar202026903 · 4 May, 2018 at 5:06 pm
May I ask u more questions mam? If u permit me to do so. But I think your post will get full of my comments if I post them publically. So kindly find a solution of this issue. And please respond me what to do?
Alison Wem · 7 May, 2018 at 9:17 am
Dinesh, email me at alison.wem@gmail.com and I will answer your questions.
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